CrossFit Movement Guide: The Sumo Deadlift High Pull
The Sumo Deadlift High Pull (SDHP) is a staple in CrossFit.
With several appearances at the CrossFit games and other high-level competitions in the sport of fitness.
This is because of its ability to target multiple major muscle groups in one explosive, powerful movement to enhance your general physical preparedness.
It is also one of the nine foundational movements of CrossFit. (1)
It involves a coordinated effort between your lower body, back, and upper body, building not only strength but also enhancing your ability to generate explosive power—a key factor in athletic performance.
As a Doctor of Physical Therapy and certified CrossFit coach, I have over twelve years of experience training the Sumo Deadlift High Pull myself and incorporating it into my clients’ training programs.
In this article, you’ll learn about the Sumo Deadlift High Pull (SDHP), its benefits, proper execution, and how to safely incorporate it into your training.
What Is The Sumo Deadlift High Pull?
At its core, the SDHP is a compound exercise that combines two powerful movements: the sumo deadlift and the high pull.
The Sumo Deadlift High Pull (SDHP) is one of the most effective posterior chain exercises you can incorporate into your training.
It engages multiple joints and muscle groups simultaneously, making it highly efficient for building strength, power, and coordination.
When performing the SDHP, you’re working your quads, hamstrings, glutes, trapezius, deltoids, biceps, and core all at once.
This full-body engagement is particularly beneficial for developing explosive hip extension—an essential component in athletic skills like sprinting, jumping, and other dynamic movements.
Whether you’re training for a CrossFit competition or simply looking to improve your general fitness, the SDHP offers significant functional benefits.
The sumo stance (feet wider than shoulder-width) sets the foundation for the exercise, allowing you to focus on the lower body muscles such as the quads, hamstrings, and glutes.
The high pull component then activates the upper body, particularly the trapezius, deltoids, and biceps.
Together, these movements form a fluid, explosive lift that enhances both strength and coordination.
Step-by-Step Breakdown of the Movement
To perform the SDHP, you’ll follow a series of coordinated steps that ensure proper form and maximum muscle engagement.
Start Position
The movement begins with a sumo deadlift setup.
Resist the urge to descend into a full squat, as the hip crease should be above the knee.
Your feet should be positioned in a wider stance beyond shoulder-width apart, toes slightly angled outward.
You’ll grasp the barbell with both hands, keeping your grip inside your knees.
In this starting stance, you want to focus on maintaining a neutral spine, bracing your core, and keeping your chest lifted.
The Pull
From the starting position, the movement begins with a hip hinge.
You’ll engage your hamstrings, glutes, and lower back as you pull the barbell upward by driving through your heels and extending your hips.
This hip drive to full extension is crucial, as it generates the force necessary for the explosive movement.
Once the barbell clears your knees, it’s time to transition into the high pull.
Your elbows should flare out, leading the upward pull of the bar towards your chin.
At this point, you’re engaging your traps, deltoids, and biceps to complete the lift.
The High Pull
In the final phase, you’ll focus on pulling the bar as high as possible until you reach a fully erect standing position.
Your elbows should stay higher than your wrists, keeping the bar close to your body as the bar rises to chin height.
This ensures you’re engaging your upper body muscles efficiently.
Your posture is critical here; you’ll want to maintain an upright torso and avoid leaning too far back or letting your shoulders hunch forward.
This phase can be tricky, especially for beginners, as it requires both strength and coordination to pull the bar correctly without overstraining the shoulders.
Controversy & Shoulder Safety Considerations
Despite its benefits, the SDHP has been the subject of some controversy, particularly concerning the stress it places on your shoulders.
Many athletes and trainers warn that improper execution of the high pull phase can lead to shoulder impingement or other injuries.
That’s why proper form is essential when incorporating this movement into your routine.
To avoid potential risks, make sure you’re using an appropriate weight, focusing on mobility, and paying attention to any discomfort during the exercise.
By prioritizing good form and progressing at a comfortable pace, you’ll be able to enjoy the full benefits of the SDHP while minimizing the risk of injury.
Muscles Worked in the Sumo Deadlift High Pull
The Sumo Deadlift High Pull (SDHP) is an incredibly effective total body exercise with a large range of motion.
From your lower body to your upper body, the SDHP requires both strength and coordination to perform efficiently.
Here’s a detailed breakdown of the primary and secondary muscles worked during this powerful movement.
Lower Body: Power Through the Hips and Legs
- Quadriceps: The quads are heavily engaged during the initial phase of the lift, helping to extend your knees as you pull the barbell from the ground.
As you extend your hips, the quads continue to contribute to the powerful upward movement, ensuring stability and control. - Hamstrings & Glutes: These muscles come into play during the hip hinge and explosive hip drive phases.
Your hamstrings control the eccentric lowering of your torso, while the glutes provide the necessary force for hip extension.
This explosive extension is key to generating the power needed for the high pull.
Back: Stabilizing and Lifting
- Erector Spinae: Located along the spine, these muscles work to keep your back in a stable, neutral position throughout the lift.
Without proper engagement of the erector spinae, your form may suffer, increasing the risk of injury to your lower back. - Trapezius: The traps are crucial during the high pull phase, as they engage to lift the barbell towards your chin.
As your elbows rise, your upper traps help elevate the shoulders, contributing to the smooth and controlled upward pull.
Upper Body: Lifting and Pulling Power
- Deltoids: The deltoids (shoulders) are engaged during the high pull portion, working in coordination with the traps to raise the barbell.
Proper engagement of your deltoids helps you keep the bar close to your body and prevents unnecessary strain on your shoulders. - Biceps: Your biceps assist in pulling the bar upwards during the high pull phase.
While they’re not the primary drivers of the movement, they play a crucial role in helping guide the bar to its final position near the chin.
Stabilizers and Supporting Muscles
- Core: The abdominals and obliques work hard to stabilize your trunk throughout the entire movement. Maintaining a strong core ensures that you keep your spine neutral and reduce the risk of lower back strain, especially during the hip hinge and pull phases.
- Forearms: Grip strength is essential during the SDHP, as your forearms work to hold onto the barbell throughout the entire movement. As you increase the load, your grip strength will become even more important.
- Calves: While not the primary movers, your calves assist during the explosive drive upward. They help generate the force needed to push through your feet and extend the hips powerfully.
Functional Benefits of The Sumo Deadlift High Pull
Incorporating the Sumo Deadlift High Pull into your training routine offers several key benefits, especially when it comes to power, coordination, and athletic performance.
This exercise isn’t just about lifting a barbell—it’s about developing the explosive force, control, and endurance that can carry over into various athletic and functional movements.
Power Development
One of the main benefits of the SDHP is its ability to build explosive power, particularly in your posterior chain.
The combination of the hip hinge and high pull phases ensures that you’re engaging multiple muscle groups to produce force quickly and efficiently.
This explosive power is not just useful in strength training but also directly translates to many athletic activities.
Whether you’re sprinting, jumping, or performing Olympic lifts, the ability to generate force from your hips and legs is essential for maximizing your performance.
Total Body Coordination
The SDHP requires synchronized effort across multiple muscle groups, which improves your full-body coordination.
As you transition from the deadlift into the high pull, your body has to work as a cohesive unit.
You must maintain proper posture, engage your core, and use the correct muscles at the right time to execute the lift successfully.
This coordination not only improves your technique in the SDHP itself but also carries over into other functional movements in CrossFit and athletic training.
Improved Hip Extension
Hip extension is a critical component of many athletic movements, including jumping, sprinting, and lifting.
The SDHP emphasizes powerful hip drive, helping you develop stronger and more efficient hip extension.
By practicing this movement, you’re training your body to generate force from the hips, which can enhance your performance in movements like box jumps, kettlebell swings, and Olympic lifts.
Whether you’re competing in CrossFit or just looking to improve your athleticism, better hip extension will give you a noticeable edge.
Endurance and Strength
When performed as part of a MetCon or strength training, the SDHP helps build both endurance and strength.
The full-body nature of the exercise makes it ideal for improving muscular endurance, especially when performed in higher repetitions.
In addition, the heavy pulling action challenges your strength, particularly in the legs, back, and shoulders.
By incorporating the SDHP into your strength circuits, you’ll improve your ability to sustain effort over time while simultaneously developing full-body power.
The Sumo Deadlift High Pull is a versatile, functional exercise that delivers results.
By adding it to your routine, you can expect improvements in power, coordination, and endurance—key components of CrossFit and athletic performance.
Progressions For Sumo Deadlift High Pull
As with any complex exercise, progressing in the Sumo Deadlift High Pull (SDHP) requires a structured approach to ensure proper technique, strength development, and injury prevention.
Below are key strategies you can implement to improve your performance in the SDHP while steadily increasing the challenge.
1. Master the Basics
Start with Deadlifts
Before progressing to the full Sumo Deadlift High Pull, it’s essential to first perfect your sumo deadlift.
The sumo deadlift is a variation to the conventional deadlift where the quadriceps provide a more significant contribution to the movement. (2)
This will help you establish a solid foundation for the explosive movement involved in the SDHP.
Practicing the deadlift regularly also ensures that you’re confident in your starting position and pulling mechanics.
High Pull Technique
The high pull portion of the SDHP is where many athletes struggle, particularly in terms of maintaining shoulder health.
Practice the high pull separately with lighter weights to perfect your movement.
This will help you develop the habit of driving with the hips while avoiding shoulder stress.
Keeping the bar close to your body and leading with your elbows is key to preventing overcompensation by other muscle groups, such as the biceps or traps.
2. Increase Weight Gradually
Progressive Overload
Once you’re comfortable with the basic movement patterns, it’s time to incorporate progressive overload.
Gradually increase the weight on the bar to build both strength and power.
Make sure you’re maintaining good form throughout the lift, as a heavier load can often lead to breakdowns in technique.
Keep the movement controlled and focus on powerful hip extension as you progress.
Focus on Reps and Sets
To ensure long-term improvement, establish a consistent set/rep scheme that allows you to increase both strength and endurance.
For beginners, starting with 3 sets of 8-10 reps at a moderate weight can help build a strong foundation.
As you advance, you can reduce the reps (e.g., 3-5 reps per set) while increasing the load to target maximal strength development.
3. Incorporate Tempo Training
Slow Eccentric Phase
To build control and increase muscle engagement, try slowing down the eccentric (lowering) phase of the SDHP.
Slower movements allow you to focus on each muscle group, particularly the hamstrings and glutes, while enhancing your body’s ability to handle increased loads over time.
Pause at the Bottom
Introducing a pause at the bottom of the movement can improve positional strength in the deadlift phase.
By holding this position for 1-2 seconds before lifting, you’ll increase your control and ensure proper muscle engagement.
This pause also helps to reinforce the correct pulling mechanics, which are crucial for preventing injuries.
4. SDHP Variations
Kettlebell SDHP
For a fresh challenge, try performing the SDHP with a kettlebell instead of a barbell.
This variation targets unilateral strength, mobility, and coordination as the kettlebell requires you to stabilize the load through the entire range of motion.
Dumbbell SDHP
Dumbbells can also provide an effective variation of the SDHP, offering increased stability work.
Dumbbells require you to maintain balance and coordination as you control two separate weights, which helps activate additional stabilizer muscles, particularly in the shoulders and core.
Speed Reps
If your goal is to improve power output, incorporate speed reps into your training.
Use a lighter weight and perform the movement at a faster pace, focusing on explosive hip drive.
These speed reps help develop quick-twitch muscle fibers, which are essential for improving your overall athletic performance.
Common SDHP Mistakes and How to Avoid Them
While the Sumo Deadlift High Pull is an effective exercise, it can be prone to common mistakes that reduce its effectiveness and increase the risk of injury.
By being aware of these errors, you can improve your form and get the most out of this powerful movement.
1. Rounding the Back
One of the most frequent mistakes in the SDHP is failing to maintain a neutral spine, which can lead to lower back discomfort.
Rounding your back typically happens when your posterior chain becomes fatigued.
This is common with high repetition metcons such as “Fight Gone Bad” where the goal is maximum repetitions and a fast cycle time.
To avoid this, focus on engaging your core and keeping your chest lifted throughout the lift to maintain full back extension.
If you feel your back rounding, reduce the weight and focus on proper mechanics.
2. Pulling Too Early with the Arms
A common error is initiating the pull with your arms instead of driving through your hips.
This mistake often places undue stress on your shoulders and reduces the effectiveness of the exercise.
Instead, make sure the majority of the movement comes from a powerful hip extension, with the arms only assisting after the hips have fully extended.
Cue yourself to think “hips first, arms second” to reinforce proper sequencing.
3. Lack of Explosive Hip Drive
The SDHP is all about explosive hip drive, and underutilizing your hips can significantly reduce the effectiveness of the movement.
Without powerful hip extension, your upper body will have to compensate, which can lead to poor form and shoulder strain.
Focus on driving through your feet and extending your hips forcefully, allowing that power to propel the bar upwards.
4. Elbow Position
Improper elbow position is another common issue, particularly during the high pull phase.
Many athletes let their elbows drop or flare out, which can increase the risk of shoulder impingement.
To avoid this, ensure your elbows stay high and outside as you lift the bar towards your chin.
Keeping your elbows above the bar throughout the movement will promote proper mechanics and help prevent shoulder injuries.
Incorporating the Sumo Deadlift High Pull into Your Training
The Sumo Deadlift High Pull (SDHP) is a versatile exercise that can be used to build both strength and endurance, making it a great addition to various training formats.
Whether your focus is on power development or conditioning, knowing how to properly program the SDHP into your routine is key to reaping its benefits.
Strength Focus
To emphasize strength and power development, incorporate the SDHP as part of your strength session.
You can aim for 3 sets of 5-7 heavy reps, ensuring each repetition is executed with a focus on power and form.
Use a weight that challenges you but still allows you to maintain proper posture and explosive hip drive.
Personally I would not use the SDHP as a max lift because of the orientation of the shoulder at the finish position.
Instead you may opt for a low number of repetitions at a heavy weight to estimate top end strength with a rep max.
This approach targets muscle growth and maximal strength in the hips, back, and shoulders.
Endurance Focus
For those looking to enhance endurance, the SDHP can be very useful conditioning tool and integrated into MetCons (Metabolic Conditioning workouts) such as AMRAPs (As Many Rounds As Possible), EMOMs (Every Minute On the Minute) or a Tabata interval. (3)
For example, in an AMRAP, you could perform 10 SDHPs followed by other movements like the power snatch, muscle ups, double unders etc.
In an EMOM format, try completing 8-10 SDHPs at the start of every minute for a set duration.
EMOMs could include the SDHP only or with other movements like push presses, wall balls and walking lunge.
Simply perform the number of reps of each exercise and then rest in the remainder of the minute before the next station.
For a Tabata Interval, you’ll perform 8 sets of max repititions follow a twenty second work interval followed by ten seconds of rest.
These conditioning-focused workouts will help build muscular endurance while improving your cardiovascular fitness.
Programming Tips
Incorporating the SDHP into your weekly training plan depends on your overall goals.
If your focus is on power and strength, you can include the SDHP in your routine 1-2 times per week, ideally after your primary strength work like squats or deadlifts.
For endurance and conditioning purposes, it can be programmed more frequently, especially within CrossFit-style circuits or workouts.
When it comes to positioning the SDHP in your workout, it’s best to include it after heavier strength exercises, such as deadlifts, as they require explosive hip drive that should be performed when you’re fresh.
If you’re using the SDHP in a conditioning workout, it can be included towards the end of your session as well to challenge your stamina and endurance without sacrificing strength training performance.
Final Thoughts On The SDHP
The Sumo Deadlift High Pull is a powerful, functional movement that offers tremendous benefits in terms of strength, power, and endurance.
By engaging multiple muscle groups—ranging from your legs to your shoulders—it helps build explosive hip drive and coordination, making it a staple in both strength training and CrossFit.
Proper form and gradual progression are essential when it comes to safely incorporating the SDHP into your workout of the day.
Understanding the mechanics and taking the time to master each phase of the movement will help prevent injury and ensure long-term success in building strength and power.
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References:
1. CrossFit. (n.d.). CrossFit movements. https://www.crossfit.com/crossfit-movements
2. Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T., 3rd (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 34(4), 682–688. https://doi.org/10.1097/00005768-200204000-00019
3. Wagener, S., Hoppe, M. W., Hotfiel, T., Engelhardt, M., Javanmardi, S., Baumgart, C., & Freiwald, J. (2020). CrossFit® – Development, Benefits and Risks [CrossFit® – Entwicklung, Nutzen und Risiken]. Sportorthopa¨die-Sporttraumatologie, 36(3), 241–249. https://doi.org/10.1016/j.orthtr.2020.07.001
